Is Buckwheat a Healthier Grain Than Wheat?

Buckwheat is a pseudo-grain. Buckwheat is healthier than wheat for those who are on a gluten-free diet and it is an excellent option due to its high fiber and nutrient content.

Buckwheat, widely considered a superfood, contains several good nutrients for your health. We look at its origins, nutrition facts, and benefits.

Although the name may be misleading, buckwheat is not a type of wheat. Technically, it’s not even a grain. It’s a pseudo-grain used in ways we also use grains like quinoa and amaranth. Pseudo-grains are actually seeds with a nutritional value similar to grains.

These grains are rich sources of protein, fiber, and minerals. Pseudo-grains also have the additional benefit of being gluten-free, making them the perfect choice for those who want to avoid gluten.

Buckwheat has a distinct flavor that is often linked to that of rose petals. Two types of buckwheat are extensively used around the world – common buckwheat (Fagopyrum esculentum) and Tartary buckwheat (Fagopyrum tartaricum).

They are classified based on their breeding system and the climate in which they’re cultivated. Common buckwheat is typically found in lower altitudes and is widely available in the temperate zones of the Northern hemisphere.

It can only reproduce with a different plant’s pollen and depends on insects for pollination. One of the most popular by-products of this type of pollination is buckwheat honey, that’s known for its nutty and deep flavor.

On the other hand, Tartary buckwheat is a self-fertile plant that can inbreed using its own pollen. It can grow in cold climes and at high altitudes.

Buckwheat is a popular part of several cuisines around the world. Many traditional Chinese foods such as buckwheat wantuo, helao (or hele), cat’s-ear noodles, pancakes, griddle cakes, and porridge contain buckwheat.

Noodles made out of buckwheat (known as soba) are popular in Japan, while a Korean jelly-type dish called “mook” is also made from buckwheat. “Pakora,” a popular Indian fried dish, is also made out of buckwheat.

Buckwheat contains many essential macronutrients for your body, such as protein, fiber, and complex carbohydrates. It’s also a rich source of vitamins and minerals. 100 grams of buckwheat contains:

• Calories: 92 calories
• Carbohydrates: 19.9 grams
• Fiber: 2.7 grams
• Protein: 3.38 grams
• Fat: 0.62 gram
• Thiamin: 0.04 milligrams
• Riboflavin: 0.039 milligrams
• Niacin: 0.94 milligrams
• Pantothenic acid: 0.359 milligrams
• Folate: 14 micrograms
• Choline: 20.1 milligrams
• Lutein + Zeaxanthin: 60 micrograms
• Calcium: 7 milligrams
• Iron: 0.8 milligrams
• Magnesium: 51 milligrams
• Phosphorus: 70 milligrams
• Potassium: 88 milligrams 
• Sodium: 4 milligrams
• Zinc: 0.61 milligrams
• Copper: 0.146 milligrams
• Manganese: 0.403 milligrams
• Selenium: 2.2 micrograms

Your body needs 20 amino acids that are also essential for many critical bodily functions apart from being the building blocks for proteins.

Some amino acids are produced in the body. Others are not, and these are called essential amino acids.

Buckwheat is an excellent source of many essential amino acids your body cannot make. These include phenylalanine, tryptophan, methionine, threonine, valine, histidine, leucine, isoleucine, and lysine.

These nutrients give buckwheat many health benefits, some of which are listed below.

The American Heart Association recommends including whole grains and seeds against refined grains in your daily diet. Whole grains are made up of the bran, germ, and endosperm, whereas refined grains usually consist only of the endosperm.

Removing the bran and the germ strips the grain of many important nutrients such as fiber and niacin that could aid heart health.

Research has shown that including whole grains in your diet is linked to a reduced risk of heart diseases such as coronary heart disease.

Buckwheat contains resistant starch that has a low glycemic index. Foods with low glycemic ratings are those that don’t cause an increase in the blood sugar level. Studies indicate that these foods help with weight loss and blood sugar control and may lower the risk of type-2 diabetes.

Another factor contributing to buckwheat’s low glycemic index is that your body takes longer to digest it due to the presence of polyphenols and enzyme inhibitors. This delay in digestion helps regulate your blood glucose level. 

Eating buckwheat positively impacts the insulin and lipid levels in your body. This is one of the primary reasons that some countries use this whole grain as part of a nutritional diet to treat type-2 diabetes.

Another study carried out over four weeks found that eating buckwheat considerably reduces fasting insulin, total cholesterol, and LDL cholesterol levels.

Not only this, but some studies also found that certain components of buckwheat may prevent or delay the digestion of sugar, thus preventing a sudden spike in your blood sugar levels.

Buckwheat’s many nutrients and functional properties are known for their antioxidant activities.

A study that included 37 participants who ate 1.5 grams of buckwheat found increased levels of antioxidant activity in their blood plasma samples. This antioxidant activity is attributed to the presence of phenolic compounds in the grain.

Research indicates that various chemicals called flavonoids such as orientin, isoorientin, vitexin, isovitexin, rutin, and quercetin are responsible for the increased antioxidant activity of buckwheat.

Another study on liver cells found that buckwheat inhibits the production of intracellular peroxide and removes other reactive chemicals in the cell. All these lead to reduced oxidative stress that could cause severe neurological conditions such as Parkinson’s  disease, Alzheimer’s  disease, multiple sclerosis, and memory loss.

Buckwheat is also rich in several micronutrients such as thiamin, riboflavin, niacin, folate, iron, and magnesium. These micronutrients are critical for several essential bodily functions like transporting oxygen, regulating thyroid activity, building new cells, and maintaining a robust immune system.

Wheat and buckwheat belong to two separate groups, the former being a grain and the latter a seed rich in nutrients. But, buckwheat could be a good option for those who want to follow a gluten-free diet. 

Including it as part of your regular diet is an excellent option due to its high fiber and nutrient content.